NUT IT OUT
Walnuts have a particularly positive effect on our gut microbiome, say researchers from the University of Illinois. They assigned 18 healthy adults to a diet that included 42g of walnuts or none at all for two three-week periods. Among those who ate walnuts, they saw an increase in three types of bacteria, including Faecalibacterium, which is shown to reduce inflammation and increase insulin sensitivity in animals. Those who ate walnuts also had a reduction in secondary bile acids, which have been shown to be higher in those
with an increased risk of colorectal cancer.